Program Features
A 12-week progressive strength program built by a former WNBA strength and conditioning coach. You start with a baseline test that sets your weights, train for 12 weeks, and retest. You'll know exactly how much stronger you got.
Two tracks: gym and dumbbell-only. Same program, same progression, different equipment. Switch anytime.
Three workouts a week, 30–45 minutes each, with an optional fourth. Designed for a real schedule, not a perfect one. Miss one? Just pick back up.
Every six weeks the program cycles to new workouts so nothing gets stale.
Inside the app there's a library of supplementary work for when life gets in the way or your body needs something different.
Upper body only workouts for members dealing with a lower body injury. Minimal equipment workouts for travel or work trips. Bonus ab work. None of it is required. It's there so you always have something to do that keeps you moving.
Every week you fill out a short check-in. Biggest win of the week. Overall rating. Hours of sleep, daily steps, protein. What you want to focus on next week.
Christen reads every single one and writes back personally. Not an automated response. An actual reply from your coach. This is where a lot of the real coaching happens, including modifications. Can't do a specific exercise? Have a joint issue or equipment limitation? Something just doesn't feel right? Message directly through the app and Christen will sort it out for you.
Inside the app you can log your daily habits: steps, protein, hours of sleep. Nothing fancy. Just a simple way to stay consistent with the small things that compound over 12 weeks.
Every Tuesday you get a message from Christen. What's happening in the program, what to focus on, what's coming up. Your weekly coach's address before the week kicks off.
Running alongside the program are community challenges that follow the women's sports calendar. Monthly reps challenges with badge tiers. Bracket-style competitions during March Madness. Events that align with the WNBA Commissioner's Cup. The competitive energy in here is real. These are women's sports fans, after all.
A private in-app community of women's sports fans who lift. Game pics. Sneaker drops. Sports takes. PR celebrations measured in animals. We've got correspondents that help us stay on top of women's sports news so we can all support all women's sports.